In the world of sports performance you’re not going to find a more popular and important anabolic strength-boosting supplement than glutamine, an extremely well-researched therapeutic nutrient that does a lot more than build muscle.

Glutamine is said to be a “conditionally essential amino acid”.  The “amino acid” part refers to the fact that among other things the body uses it to create proteins, while “conditionally essential” means you may not absolutely need to. It’s probably a good idea to dose with it daily via foods or supplementation.

All of this is to say, glutamine is important stuff! While there are over twenty different amino acids in the body, nearly 60 percent of the free floating ones are glutamine and 5 to 6 percent of the ones used in various proteins are glutamine.

Glutamine’s reputation as a go-to building nutrient is well-deserved and it’s been used as such by body builders and weight lifters for decades.  It can also help athletes after prolonged strenuous exercise by decreasing infections and preventing the breakdown of muscle.  And that’s not all! Glutamine also has a buffering effect on acid and other chemicals that can cause fatigue during intense exercise. By reducing the impact of these biochemical by-products, workout warriors can pump out more reps and get stronger faster.

As functional as glutamine is for athletes, you don’t have to be a gym rat to enjoy its anabolic body building benefits. Breast feeding infants depend on it as a growth inducing element and up to half of the amino acids in mother’s milk are glutamine.

If you’ve just had an operation or a significant illness glutamine can support healing. According to the PDR for Nutritional Supplements, intravenous glutamine can help the recovery of the critically ill, including trauma and surgical patients. Glutamine may help prevent or treat multiple organ dysfunction after shock or other injuries. And glutamine supplements may also help in the recovery of severe burns. The recommended dosage for IV glutamine in a hospital setting is a whopping 12 grams per day for post-surgical patients and approximately 25 grams per day for severe trauma and infections.  

In addition to its role as a muscle and body building substance for patients and athletes, glutamine is critical for intestinal health. It functions as a fuel for enterocytes, the cells that line the digestive tract. Numerous studies in both animals and humans have shown that glutamine improves gastrointestinal function in numerous clinical situations.

In addition to the intestine, the kidneys are an important consumer of this tremendously functional amino acid which is taken into the two blood filtering structures with great ease. Glutamine improves genetic functioning of renal (kidney) cells and recent studies have shown it improves their ability to process carbs, an important benefit for sufferers of diabetes which has notoriously negative effects on the kidney.

Glutamine is also important for keeping skin youthful and wrinkle free. Collagen producing cells called fibroblasts depend on it and it contributes to the formation of a healthy skin barrier. It’s also a key component of an important molecule called glutathione, which has skin lightening, sun protection properties and supports the skins defensive responses.

Speaking of defense, glutamine plays a major role in fighting bacterial infections. During infection, glutamine is released from its storage sites in muscle tissue. Under conditions of sepsis (blood infection) liver uptake of glutamine from the blood can be dramatically increased. In a study published in the May, 2009 issue of The Journal of Nutrition, supplemental glutamine was shown to improve the body’s immune response to a particularly problematic bacteria called H-pylori, which is associated with digestive disturbances and stomach ulcers. Typically anti-biotics are used to eradicate the malicious microbe, but according to the study’s authors "Glutamine supplementation may be an alternative therapy for reducing H. pylori-associated pathology…"

Although glutamine is well-researched and been used with tremendous therapeutic benefit, it may have a dark side. Some researchers claim that it can be converted into glutamate, an amino acid that has been linked to possible brain toxicity. Others believe that it may be a source of excess amino, a toxic byproduct of protein metabolism. However, while these claims may have merit from a theoretical biochemistry perspective, none of these untoward conditions have been associated with glutamine supplementation. While they may or may not be true, in my opinion, it does not diminish from the incredible value and the tremendous benefits indicated in the literature, which I have personally witnessed as a result of its use.

Glutamine is found high protein foods. Whey protein is an especially good source, so are organ meats and seafood as well as eggs and dairy. If you’re a vegetarian, it’s going to be a little bit more difficult to get dietary glutamine. You’ll find some in beans, soy and other lentils as well as beets, cabbage and collard greens.

As a nutritional supplement, glutamine is readily available as a tablet and capsule. 1-2 grams a day is a good starting dose. If you’re in the gym a lot, in recovery from surgery or if you’re ill, you may need higher doses. Use it once or twice a day, adding ¼ to ½ teaspoonful of the straight powder (it’s tasteless) to a protein smoothie or a glass of water.

Did you know?

If you’re hooked on sweets, glutamine can help with sugar addiction. Under certain conditions brain cells can convert the amino acid into glucose and this may make it useful for beating cravings. Use 500-2000 mg every few hours, especially when hypoglycemia (low blood sugar) hits in the middle of the day.